Monostructural/Gymnastics Skill Development

EMOM 12:
Evens: 60’ band-resisted sprint
Odds: Max height stick jump

Gradually increase intensity of the run, and the height of the stick jumps, round to round.

Monostructural/Gymnastics Conditioning, Long-Duration

“Unstoppable”
AMRAP 21, in teams of 2:

Alpha round
10 stick jumps
10 rock runs 64’

Beta round
10 stick jumps
10 rock over rig

Jump height: RX=24”/20”, SC= a height that allows fast UB sets.

After-Hour Accessory Exercise, Midline & Balance Development

Midline: Accumulate 100 v-ups.
Balance: Practice line-walking for 10 minutes.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: Wear running shoes.